Mighty Mason Jar Salads

January 18, 2016

These small but mighty mason jar salads are an easy lunch or snack idea you can prepare at home before your busy week begins. Each jar packs in 13 grams of protein, 13 grams of fibre and 450 calories (of high nutritional quality, most importantly). With endless opportunity for ingredient substitutions, I am interested in hearing what you all come up with! Be sure to check out the PCOS Powers listed at the end of this post (there are a lot!).

Mason Jar Salads

Ingredients (makes 5 mason jars):

1 cup dry quinoa

2 cups corn, frozen or canned

1 can kidney beans (I plan to add more next time)

5 tbsp extra-virgin olive oil

5 tbsp seeds (pumpkin, hemp, flax, sesame, etc)

greens (spinach, kale, etc), organic if possible

veggies (beets, carrots, etc)

Mason Jar Salads

How to:

Cook 1 cup of dry quinoa.

Rinse and measure out your corn and beans.

Once quinoa has cooled, begin layering your salad by adding 1 tbsp of olive oil into each jar, then evenly distribute the beans, corn, quinoa, & seeds (really pack it down to fit everything in).

Finally, distribute greens and veggies (I had spiralized beets sitting in the fridge so I threw those in but you can get creative!).

Store in fridge up to 5 days. When ready to eat, remove from fridge 30 min before eating (this will allow olive oil to liquefy again), shake jar, pour salad into a bowl and dig in!

Mason Jar Salads

PCOS Powers:

spinach= high in calcium which helps alkalize acidity caused by inflammation and impaired glucose tolerance, high in magnesium which some women with PCOS are deficient in

kale = anti-inflammatory, high in fiber, & high in calcium which is important for egg maturation and follicle development

kidney beans = high in fiber which helps prevent heart disease, good source of iron and magnesium

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Hi health-seekers and welcome! A bit about me: I'm a plant-based blogger, fitness lover, feminist, and full-time doctoral student living in Vancouver, Canada on unceded Coast Salish territory. As a research scientist, I study the effects of lifestyle (nutrition, exercise and mental health) on PCOS and women's reproductive health.